What’s Eat All About? – by Graham Whitehead

 

Finding the right diet for you…

Have you already broken your new years resolutions? Have you discovered that the low- calorie diet you started has been difficult to maintain? Or have you just lost motivation and guidance?

Ultimately there could be a variety of reasons for this. I am writing this blog today to introduce to you a dietary method that actually works and thus can be sustained for the rest of your life.

Metabolic typing is a unique dietary method based upon the nutritional requirements of each individual. The Metabolic Typing Diet by Trish Fahey and William Wolcott suggests that ethnic, religious and racial backgrounds correlate to your unique dietary needs. For example the dietary requirements of an Eskimo will differ from the dietary demands of a Hawaiian. Eskimos predominantly eat fatty fish high in protein, whereas Hawaiians will opt for more carbohydrates through the consumption of fruits and grain based foods. It is also important to consider food availability as an influential factor. In some countries animals are not frequently available for human consumption whereas here in England we have animals at our disposal and therefore we adapt to our evolutionary terrain.

Therefore when it comes to dieting there is no “one size fits all approach”.

According to the department of health in England most people are overweight or obese. This includes 61.9% of adults and 28% of children aged between 2 and 15. This study was published in March 2013. It is therefore time we ditched the modern nutritional approach by taking a step back in time towards our ancestral roots and start eating what our bodies were designed to eat.

Our bodies were designed to eat anything that comes from the ground or an animal all within the realistic measure of modern evolution. Mother Nature programmed us to eat certain foods based on our climate, ancestral origins, food availability, religion, and ethnic and racial background. To quote William Wolcott author of the Metabolic Typing Diet “one mans food is another mans poison”.

So what do you need to do?

First and foremost you will need to take the Metabolic Typing questionnaire to determine your metabolic type. This assesses whether you are a carbohydrate type, mixed type, or a protein type. The outcome will then dictate your macronutrient (carbohydrates, proteins, and fats) ratio that offers you the foundational stance for where you need to begin your approach.

Through personal experience and practical application I have found metabolic typing a highly effective dietary approach to helping clients achieve weight loss and improve their health with the adoption of a method that is easily sustained.

Once effectively applied you will soon discover that you are well on the way to a happier, healthier, and fitter you.

To take the test simply email me at gwptandhealth@gmail.com

I also strongly recommend you read The Metabolic Typing Diet by Trish Fahey and William Wolcott.

For more information visit www.gwhealth.co.uk

Graham is a level 3 Personal Trainer, CHEK Holistic Lifestyle Coach, CHEK Exercise Coach and NASM Corrective Exercise Specialist from Harrogate.

Deliciously Ella’s Almond Butter Fudge

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Sorry, sorry, sorry! I’ve neglected my blog! I’ve been practicing yoga every day for my teacher training and life has generally been getting in the way. But I’m here now and ready to share one of my favourite ever snacks with you all! Deliciously Ella, otherwise know as Ella Woodward manages a serious health condition through her diet alone. Her self-titled book is truly one of my go-to recipe books, seriously you have to try her homemade baked bean recipe! Deliciously Ella will certainly change your mind about vegans… they don’t just eat lettuce! After Christmas and overindulgence, it’s nice to get back into the swing of things with healthier treats.

Ella’s Almond Butter Fudge is like a gift from the gods. I struggle not to eat the whole batch at once! Sweetened with dates and packed full of almond butter, there is nothing to fall out with. I often top mine with extra goodies- bee pollen, goji berries, dessicated coconut etc, or just stir in some dried fruit. The cacao gives a great anti-oxidant boost too. (Sorry, yet another chocolate post!) you’d be mad not to try it.

Sophie x

 

Chocolate Avocado Pudding

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Okay, okay so I like chocolate… I also like thinking of creative ways to eat it. With healthy fats and a hint of sweetness, this chocolate pudding hits the chocolate spot. I layer mine with my favourite granola, or eat it on its own. However you choose to eat it, make sure you drizzle it in Choc Shot or maple syrup and some yummy toppings. I like to use bee pollen and dark chocolate… The possibilities are endless! Easy to whip up for a quick snack or impressive enough to serve as dessert, you’ll love this sweet treat. Anyone who tastes it won’t believe that avocado is the secret ingredient!

Chocolate Avocado Pudding

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Ingredients

2 ripe bananas

1 ripe baby avocado

2 tbsp maple syrup

2 heaped tbsp cacao powder

1 tbsp cacao nibs

Method

  1. Peel the bananas, and roughly chop.
  2. Halve the avocado and scoop out the flesh. Discarded the pit and skin.
  3. Place the ingredients in a food processor and blend until smooth.
  4. Leave to chill in the fridge for around half an hour before serving.

Enjoy

Sophie x

Beetroot Brownies

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It’s been almost three months since my last post… Sorry! I’m so busy at the moment that it’s hard to find time to focus on my blog. But here I am, and I haven’t given up! As you may know I have an allotment, (why do I choose hobbies that take up so much time?!) it’s hard going at the moment and I seem to have beetroot coming out of my ears. As much as I love beetroot, I’m getting a bit bored of it. I didn’t want my lovely home grown produce to go to waste so I got my thinking cap on and came up with these beauties. You can’t taste the beetroot at all, honest.

Beetroot Brownies

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Ingredients

225g Beetroot, boiled and pureéd

3 medium free-range eggs

5 tbsp xylitol

2 tbsp honey

100g coconut oil, melted

150g buckwheat flour

30g cacao powder

1 tsp baking powder

1 tbsp choc shot

5 tbsp almond milk.

Method

  1. Preheat the oven to 175 degrees celsius, line a 20cm square baking tin with parchment and lightly grease with coconut oil.
  2. In a bowl, mix the xylitol and honey with the coconut oil until combined.
  3. Gradually add the flour and one egg at a time, stirring continuously.
  4. Add the cacao powder, baking powder, choc shot and almond milk, combine to make a thick batter.
  5. Now for the good bit! Stir in the pureéd beets.
  6. Whack it in the oven for 35 minutes (ish), a skewer should come out clean when you prod your giant brownie with it.
  7. Leave to cool in the tin before cutting into 16 squares.

Jobs a good’un

Sophie x

Oven Baked Chocolate Pancakes

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Chocolate- check, cake- check. Doesn’t get much better than that does it? My oven baked pancakes are light, fluffy and not all that bad for you either. I drizzled mine with some choc-shot for that chocolate hit, feel free to add berries, sliced banana, honey, nuts & seeds. You could add a tablespoon of cacao nibs to the mixture before putting your pancakes in the oven if you fancy. It’s ok, you can thank me later…

Oven Baked Chocolate Pancakes (makes 12 pancakes)

Ingredients

65g ground almonds

100g xylitol

2 medium eggs

2 tbsp Choc Shot

100g coconut oil, melted

1 tbsp cacao powder

Method

1. Preheat the oven to 200 degrees celsius.

2. Line 2 baking sheets with baking parchment and lightly brush with coconut oil using a pastry brush.

3. Combine all of the ingredients in a mixing bowl until thoroughly combined.

4. Drop generous spoonfuls of the mixture on to the baking sheets and bake for 7 minutes.

5. Remove from the oven and serve whilst still warm.

Sophie x

Sophie’s Super Granola

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Granola is one of my all time favourite breakfast foods, since childhood I have hated cereals that go soggy and turn into mush within 0.5 seconds of adding milk- making granola a perfect choice for me. I love the crunchy sweet texture paired with icy cold milk or as a topping for my favourite yogurt. Many brands of shop bought granola are packed full of added sugars, meaning it’s a tasty choice but not necessarily a healthy one! The small amount of honey in this recipe teamed with vanilla and coconut add a delicate sweetness. The mixture of toasted oats, nuts and seeds makes for perfect fuel to start the day. I top mine with some fresh berries or with some yummy raisins and goji berries, add whatever you like, the possibilities are endless!

Sophie’s Super Granola (makes approx 6 bowlfuls)

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Ingredients

50g dried coconut flakes

50g flaked almonds

2tbsp chia seeds

2tbsp mixed seeds

1 tbsp pumpkin seeds

2tbsp dessicated coconut

50g buckwheat

3tbsp coconut oil

1/2tbsp vanilla extract

2tbsp honey

50g oats

Method

1. Preheat the oven to 200 degrees celsius. Line a large baking sheet with baking parchment.

2. Melt the coconut oil in the microwave, this should take approximately 20 seconds.

3. Combine the dry ingredients together in a bowl, add the honey, oil and vanilla.

4. Mix together until the dry ingredients are evenly coated.

5. Spread the mixture evenly onto the baking sheet and bake for 5 minutes or until golden brown.

6. Turn the granola and return to the oven. Bake for a further 5 minutes.

7. Remove from the oven and leave to cool before transferring to an air tight container.

Enjoy!

Sophie x

P.s. You’ll probably need to make more than one batch, it disappears very quickly!

Fruity Muesli Cookies

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These cookies are a sort of flapjack, biscuity hybrid thingy. They will disappear before they’ve had chance to cool! A mix of honey, oats and fruit, my Fruity Muesli Cookies are the perfect accompaniment to a glass of cold milk on an evening. Why not mix it up by using different types of muesli? You could try a nutty one or a fruity one, the choice is yours!

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Fruity Muesli Cookies (makes around 15)

Ingredients

125g coconut oil (melted), + extra for greasing

100g coconut palm sugar

100g honey

40g coconut flour

2 medium eggs

30g buckwheat flour

100g raisins

100g your favourite muesli (I like Rude Health- Super Fruity Muesli)

200g rolled oats

Method

1. Preheat the oven to 180 degrees celcius. Lightly grease two baking sheets with coconut oil.

2.  Combine the melted coconut oil and coconut sugar to a paste, adding the honey.

3. Sift both flours together into the honey mixture stirrimg until smooth.

4. Add the eggs, muesli and oats and mix until thoroughly combine.

5. Place heaped tablespoons of the mixture onto your prepared baking trays and flatten with the back of a spoon to create rough cookie shapes.

6. Bake for 15 minutes before transferring to a wire rack to cool.

Sophie x